Best protein rich foods that are low in calories

High protein foods are necessary for our diet as they help to preserve life besides promoting growth. As we know protein rich foods which are also called bodybuilding foods, provide satiety and may help you increase the timeline between the two meals. However, for most of us, our diet is comparatively inclined towards carbs-rich foods and cereals and pulses constitute the major portion of our diet. 100 grams of cereals such as wheat or rice or millets provides an overage of 340 kCal of energy with a protein content of only 8 to 11 percent. On the other hand, 100 grams of pulses such as green gram, chickpeas also provide an overage of 340 kCal of energy but with a protein content of around 18 to 25% except for soybean that gives around 40%. Pulses are decent protein sources nevertheless it is not of high-quality protein. 

For a weight loss diet, you need to increase the portion of these protein rich foods and decrease the portion of carbs-rich foods. If you are on a journey to a low-calorie diet for any reason or you want to make your diet protein rich, you may have a look at the list of 70 foods given below that are high in proteins. This list is arranged in descending order, meaning the food with the lowest protein is ranked at the top and it starts with more than 35% of protein density. The sad news for vegans is the top of the list is dominated by seafood and meat which is also a high-quality protein. However, for the feel-good factor for myself as well as other vegetarian lovers, I have included a protein supplement that is equally of high quality as meat. Be informed that the list does not include cereals or pulses or milk products. If you want to include high protein foods, this long list shall be handy. Read on.

High protein foods list 70 to 51:

70. Cabbage, Chinese

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Cabbage, Chinese has 17.91 Kcal energy every 100 grams by weight. Cabbage, Chinese contains 1.58 g of protein. The protein richness of Cabbage, Chinese is 35.29%. Accordingly, Cabbage, Chinese rank 70 in our high protein foods list.

69. Cluster Beans

Cluster Beans has 40.12 kilocalories of energy every 100 gm weight. Cluster Beans holds 3.55 grams of proteins. The protein density of Cluster Beans is 35.39 percent. So Cluster Beans ranks 69 in the protein-rich foods list.

68. Peas, Fresh

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Peas, Fresh has 81.2 Kcal energy per 100 grams by weight. Peas, Fresh comprises 7.25 gm of proteins. Calories from protein in terms of percentage for Peas, Fresh is 35.71%. Thus Peas, Fresh lines 68 in our protein food list.

67. Soybean, Brown

Soybean, Brown has 381.18 kilocalories energy per 100 gm weight. Soybean Brown contains 35.58 grams of proteins. The protein richness of Soybean, Brown is 37.34 percent. Therefore, Soybean, Brown grades 67 in our high protein foods list.

66. Cauliflower

Cauliflower has 22.93 Kcal energy every 100 grams. Cauliflower holds 2.15 gm of proteins. The protein density of Cauliflower is 37.51%. Hence Cauliflower positions 66 in the protein-rich foods list.

65. Drumstick Leaves

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Drumstick Leaves have 67.35 kilocalories of energy per 100 grams. Drumstick Leaves comprise 6.41 grams of proteins. Calories from protein in terms of percentage for Drumstick Leaves is 38.07 percent. Accordingly, Drumstick Leaves ranks 65 on our protein food list.

64. Pumpkin Leaves, Tender

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Pumpkin Leaves, Tender has 44.18 Kcal energy every 100 grams by weight. Pumpkin Leaves, Tender contains 4.21 gm of proteins. The protein richness of Pumpkin Leaves, Tender is 38.12%. So Pumpkin Leaves, Tender lines 64 in our high protein foods list.

63. French Beans, Hybrid

French Beans, Hybrid has 22.21 kilocalories energy every 100 gm weight. French Beans, Hybrid holds 2.12 grams of proteins. The protein density of French Beans, Hybrid is 38.18 percent. Thus French Beans, Hybrid grades 63 in protein rich foods list.

62. Brussels Sprouts

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Brussels Sprouts have 44.18 Kcal energy per 100 grams by weight. Brussels Sprouts comprises 4.26 gm of proteins. Calories from protein in terms of percentage for Brussels Sprouts is 38.57%. Therefore, Brussels Sprouts positions 62 on our protein food list.

61. Amaranth Leaves, Red and Green Mix

Amaranth Leaves, Red and Green Mix have 31.53 kilocalories energy per 100 gm weight. Amaranth Leaves, Red and Green Mix contains 3.09 grams of proteins. The protein richness of Amaranth Leaves, Red and Green Mix is 39.20 percent. Hence Amaranth Leaves, Red and Green Mix ranks 61 in our high protein foods list.

60. Country Hen, Leg, With Skin

Country Hen, Leg, With Skin has 172.68 Kcal energy every 100 grams. Country Hen, Leg, With Skin holds 17.01 gm of proteins. The protein density of Country Hen, Leg, With Skin is 39.40%. Accordingly Country Hen, Leg, With Skin lines 60 in protein rich foods list.

59. Egg, Poultry, Whole, Raw

Egg, Poultry,  Whole, Raw has 134.7 kilocalories energy per 100 grams. Egg, Poultry,  Whole, Raw comprises 13.28 grams of proteins. Calories from protein in terms of percentage for Egg, Poultry,  Whole, Raw is 39.44 percent. So Egg, Poultry,  Whole, Raw grades 59 in our protein food list.

58. Kno Khol

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Kno Khol has 16 Kcal energy every 100 grams by weight. Kno Khol contains 1.58 gm of proteins. The protein richness of Kno Khol is 39.50%. Thus  Kno Khol positions 58 in our high protein foods list.

57. Field Beans, Tender, Broad

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Field Beans, Tender, Broad has 30.81 kilocalories energy every 100 gm weight. Field Beans, Tender, Broad holds 3.06 grams of proteins. The protein density of Field Beans, Tender, Broad is 39.73 percent. Therefore, Field Beans, Tender, Broad ranks 57 in protein rich foods list.

56. Soybean, White

Soybean, White has 377.12 Kcal energy per 100 grams by weight. Soybean, White comprises 37.8 gm of proteins. Calories from protein in terms of percentage for Soybean, White is 40.09%. Hence Soybean, White lines 56 in our protein food list.

55. Country Hen, Wing, With Skin

Country Hen, Wing, With Skin has 182.47 kilocalories energy per 100 gm weight. Country Hen, Wing, With Skin contains 18.65 grams of proteins. The protein richness of Country Hen, Wing, With Skin is 40.88 percent. Accordingly Country Hen, Wing, With Skin grades 55 in our high protein foods list.

54. French Beans, Country

French Beans, Country has 24.36 Kcal energy every 100 grams. French Beans, Country holds 2.49 gm of proteins. The protein density of French Beans, Country is 40.89%. So French Beans, Country positions 54 in protein rich foods list.

53. Ponnaganni

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Ponnaganni has 50.87 kilocalories energy per 100 grams. Ponnaganni comprises 5.29 grams of proteins. Calories from protein in terms of percentage for Ponnaganni is 41.60 percent. Thus  Ponnaganni ranks 53 in our protein food list.

52. Fenugreek Leaves

Fenugreek Leaves has 34.39 Kcal energy every 100 grams by weight. Fenugreek Leaves contains 3.68 gm of proteins. The protein richness of Fenugreek Leaves is 42.80%. Therefore, Fenugreek Leaves lines 52 in our high protein foods list.

51. Amaranth Leaves, Green

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Amaranth Leaves, Green has 30.57 kilocalories energy every 100 gm weight. Amaranth Leaves, Green holds 3.29 grams of proteins. The protein density of Amaranth Leaves, Green is 43.05 percent. Hence Amaranth Leaves, Green grades 51 in protein rich foods list.

50. Fenugreek Seeds

Fenugreek Seeds have 234.77 Kcal energy per 100 grams by weight. Fenugreek Seeds comprises 25.41 gm of proteins. Calories from protein in terms of percentage for Fenugreek Seeds is 43.29%. Accordingly, Fenugreek Seeds positions 50 in our protein food list.

49. Cauliflower Leaves

Cauliflower Leaves have 35.35 kilocalories of energy per 100 gm weight. Cauliflower Leaves contain 3.9 grams of proteins. The protein richness of Cauliflower Leaves is 44.13 percent. So Cauliflower Leaves ranks 49 in our high protein foods list.

48. Field Beans, Tender, Lean

Field Beans, Tender, Lean has 33.44 Kcal energy every 100 grams. Field Beans, Tender, Lean holds 3.71 gm of proteins. The protein density of Field Beans, Tender, Lean is 44.38%. Thus  Field Beans, Tender, Lean lines 48 in protein rich foods list.

47. Garden Cress

Garden Cress has 49.68 kilocalories of energy per 100 grams. Garden Cress comprises 5.62 grams of proteins. Calories from protein in terms of percentage for Garden Cress is 45.25 percent. Therefore, Garden Cress grades 47 in our protein food list.

46. Coriander Leaves

Coriander Leaves have 31.05 Kcal energy every 100 grams by weight. Coriander Leaves contain 3.52 gm of proteins. The protein richness of Coriander Leaves is 45.35%. Hence Coriander Leaves positions 46 in our high protein foods list.

45. Agathi Leaves

Agathi Leaves has 70.46 kilocalories of energy every 100 gm weight. Agathi Leaves holds 8.01 grams of proteins. The protein density of Agathi Leaves is 45.47 percent. Accordingly, Agathi Leaves ranks 45 in protein rich foods list.

44. Mustard Leaves

Mustard Leaves has 30.33 Kcal energy per 100 grams by weight. Mustard Leaves comprise 3.52 gm of proteins. Calories from protein in terms of percentage for Mustard Leaves is 46.42%. So Mustard Leaves lines 44 in our protein food list.

43. Curry Leaves

Curry Leaves has 63.53 kilocalories of energy per 100 gm weight. Curry Leaves contains 7.41 grams of proteins. The protein richness of Curry Leaves is 46.66 percent. Thus  Curry Leaves grades 43 in our high protein foods list.

42. Amaranth Leaves, Red

Amaranth Leaves, Red has 33.44 Kcal energy every 100 grams. Amaranth Leaves, Red holds 3.93 gm of proteins. The protein density of Amaranth Leaves, Red is 47.01%. Therefore, Amaranth Leaves, Red positions 42 in protein rich foods list.

41. Sardine

Sardine has 152.14 kilocalories of energy per 100 grams. Sardine comprises 17.91 grams of proteins. Calories from protein in terms of percentage for Sardine is 47.09 percent. Hence Sardine ranks 41 on our protein food list.

40. Amaranth Spined Leaves, Red And Green Mix

Amaranth Spined Leaves, Red And Green Mix have 23.64 Kcal energy every 100 grams by weight. Amaranth Spined Leaves, Red And Green Mix contains 2.8 gm of proteins. Protein richness of Amaranth Spined Leaves, Red And Green Mix is 47.38%. Accordingly Amaranth Spined Leaves, Red And Green Mix lines at 40 in our high protein foods list.

39. Turkey, Wing, With Skin

Turkey, Wing, With Skin has 184.14 kilocalories energy every 100 gm weight. Turkey, Wing, With Skin holds 21.91 grams of proteins. The protein density of Turkey, Wing, With Skin is 47.59 percent. So Turkey, Wing, With Skin grades 39 in protein rich foods list.

38. Cabbage Collard Greens

Cabbage Collard Greens has 30.09 Kcal energy per 100 grams by weight. Cabbage Collard Greens comprises 3.63 gm of proteins. Calories from protein in terms of percentage for Cabbage Collard Greens is 48.26%. Thus  Cabbage Collard Greens positions 38 in our protein food list.

37. Salmon

Salmon has 172.2 kilocalories of energy per 100 gm weight. Salmon contains 20.97 grams of proteins. The protein richness of Salmon is 48.71 percent. Therefore, Salmon ranks 37 in our high protein foods list.

36. Country Hen, Breast, With Skin

Country Hen, Breast, With Skin has 179.84 Kcal energy every 100 grams. Country Hen, Breast, With Skin holds 22.08 gm of proteins. Protein density of Country Hen, Breast, With Skin is 49.11%. Hence Country Hen, Breast, With Skin lines at 36 in protein rich foods list.

35. Mint Leaves

Mint Leaves has 37.02 kilocalories of energy per 100 grams. Mint Leaves comprises 4.66 grams of proteins. Calories from protein in terms of percentage for Mint Leaves is 50.35 percent. Accordingly Mint Leaves grades 35 in our protein food list.

34. Catfish

Catfish has 123.72 Kcal energy every 100 grams by weight. Catfish contains 15.86 gm of proteins. The protein richness of Catfish is 51.28%. So Catfish positions 34 in our high protein foods list.

33. Chicken, Poultry, Breast, Skinless

Chicken, Poultry, Breast, Skinless has 168.14 kilocalories energy every 100 gm weight. Chicken, Poultry, Breast, Skinless holds 21.81 grams of proteins. The protein density of Chicken, Poultry, Breast, Skinless is 51.89 percent. Thus Chicken, Poultry, Breast, Skinless rank 33 in protein rich foods list.

32. Broad Beans

Broad Beans has 29.38 Kcal energy per 100 grams by weight. Broad Beans comprises 3.85 gm of proteins. Calories from protein in terms of percentage for Broad Beans is 52.42%. Therefore, Broad Beans lines at 32 in our protein food list.

31. Turkey, Leg, With Skin

Turkey, Leg, With Skin has 154.53 kilocalories energy per 100 gm weight. Turkey, Leg, With Skin contains 20.3 grams of proteins. The protein richness of Turkey, Leg, With Skin is 52.55 percent. Hence Turkey, Leg, With Skin grades 31 in our high protein foods list.

30. Amaranth Spined Leaves, Green

Amaranth Spined Leaves, Green has 26.27 Kcal energy every 100 grams. Amaranth Spined Leaves, Green holds 3.54 gm of proteins. The protein density of Amaranth Spined Leaves, Green is 53.90%. Accordingly, Amaranth Spined Leaves, Green positions 30 in protein rich foods list.

29. Turkey, Breast, With Skin

Turkey, Breast, With Skin has 160.26 kilocalories of energy per 100 grams. Turkey, Breast, With Skin comprises 21.96 grams of proteins. Calories from protein in terms of percentage for Turkey, Breast, With Skin is 54.81 percent. So, Turkey, Breast, With Skin ranks 29 on our protein food list.

28. Pigeon, Meat, With Skin

Pigeon, Meat, With Skin has 126.1 Kcal energy every 100 grams by weight. Pigeon, Meat, With Skin contains 17.94 gm of proteins. The protein richness of Pigeon, Meat, With Skin is 56.91%. Thus Pigeon, Meat, With Skin lines 28 in our high protein foods list.

27. Duck, Meat, With Skin

Duck, Meat, With Skin has 130.64 kilocalories energy every 100 gm weight. Duck, Meat, With Skin holds 19.07 grams of proteins. The protein density of Duck, Meat, With Skin is 58.39 percent. Therefore, Duck, Meat, With Skin grades 27 in protein rich foods list.

26. Turkey, Thigh, With Skin

Turkey, Thigh, With Skin has 138.76 Kcal energy per 100 grams by weight. Turkey, Thigh, With Skin comprises 20.46 gm of proteins. Calories from protein in terms of percentage for Turkey, Thigh, With Skin is 58.98%. Hence Turkey, Thigh, With Skin positions 26 in our protein food list.

25. Quail, Meat, Skinless

Quail, Meat, Skinless has 137.57 kilocalories energy per 100 gm weight. Quail, Meat, Skinless contains 20.92 grams of proteins. The protein richness of Quail, Meat, Skinless is 60.83 percent. Accordingly, Quail, Meat, Skinless rank 25 on our high protein foods list.

24. Crab

Crab has 78.1 Kcal energy every 100 grams. Crab holds 13.23 gm of proteins. The protein density of Crab is 67.76%. So Crab lines 24 in protein rich foods list.

23. Emu, Meat, Skinless

Emu, Meat, Skinless has 132.79 kilocalories of energy per 100 grams. Emu, Meat, Skinless comprises 22.65 grams of proteins. Calories from protein in terms of percentage for Emu, Meat, Skinless is 68.23 percent. Thus Emu, Meat, Skinless grade 23 in our protein food list.

22. Goldfish

Goldfish has 94.58 Kcal energy every 100 grams by weight. Goldfish contains 16.91 gm of proteins. The protein richness of Goldfish is 71.52%. Therefore, Goldfish positions 22 in our high protein foods list.

21. Guinea Fowl, Meat, With Skin

Guinea Fowl, Meat, With Skin has 112.01 kilocalories energy every 100 gm weight. Guinea Fowl, Meat, With Skin holds 20.52 grams of proteins. The protein density of Guinea Fowl, Meat, With Skin is 73.28 percent. Hence Guinea Fowl, Meat, With Skin ranks 21 in protein rich foods list.

20. Hare, Chops

Hare, Chops has 106.28 Kcal energy per 100 grams by weight. Hare, Chops comprises 20.62 gm of proteins. Calories from protein in terms of percentage for Hare, Chops is 77.61%. Accordingly, Hare, Chops lines20 in our protein food list.

19. Bombay Duck

Bombay Duck has 68.55 kilocalories of energy per 100 gm weight. Bombay Duck contains 13.53 grams of proteins. The protein richness of Bombay Duck is 78.95 percent. So, Bombay Duck grades 19 in our high protein foods list.

18. Nutrilite Sugar-free Protein Powder

There are hardly a few vegetarian foods that have a protein density of more than 50%. So, to cheer the Vernerian readers I am adding an entirely plant-based supplement. Nutrilite Sugar-free Protein Powder has 400 Kcal energy every 100 grams. Nutrilite Sugar-free Protein Powder holds 80 gm of proteins. The protein density of Nutrilite Sugar-free Protein Powder is 80.00%. Thus, Nutrilite Sugar-free Protein Powder positions 18 in protein rich foods list. Readers can select any protein supplement which has high protein density based on the calories and requirements. People with medical issues must consult a dietitian or doctor

17. Tiger Prawns

Tiger Prawns have 67.83 kilocalories of energy per 100 grams. Tiger Prawns comprises 14.24 grams of proteins. Calories from protein in terms of percentage for Tiger Prawns is 83.97 percent. Therefore, Tiger Prawns ranks 17 on our protein food list.

16. Prawns, Big

Prawns, Big has 90.76 Kcal energy every 100 grams by weight. Prawns, Big contains 19.24 gm of proteins. The protein richness of Prawns, Big is 84.80%. Hence Prawns, Big lines 16 in our high protein foods list.

15. Phopat

Phopat has 101.27 kilocalories of energy every 100 gm weight. Phopat holds 22.05 grams of proteins. The protein density of Phopat is 87.09 percent. Accordingly, Phopat grades 15 in protein rich foods list.

14. Tuna

Tuna has 112.25 Kcal energy per 100 grams by weight. Tuna comprises 24.5 gm of proteins. Calories from protein in terms of percentage for Tuna is 87.31%. So, Tuna positions 14 in our protein food list.

13. Tiger Prawns, Orange

Tiger Prawns, Orange has 64.49 kilocalories energy per 100 gm weight. Tiger Prawns, Orange contains 14.25 grams of proteins. The protein richness of Tiger Prawns, Orange is 88.39 percent. Thus Tiger Prawns, Orange ranks 13 in our high protein foods list.

12. Crab, Sea

Crab, Sea has 67.59 Kcal energy every 100 grams. Crab, Sea holds 15.36 gm of proteins. The protein density of Crab, Sea is 90.90%. Therefore, Crab, Sea lines12 in protein rich foods list.

11. Tiger Prawns, Brown

Tiger Prawns, Brown has 65.2 kilocalories of energy per 100 grams. Tiger Prawns, Brown comprises 14.85 grams of proteins. Calories from protein in terms of percentage for Tiger Prawns, Brown is 91.10 percent. Hence Tiger Prawns, Brown grades 11 in our protein food list.

10. Shark, Spotted

Shark, spotted has 91.71 Kcal energy every 100 grams by weight. Shark spotted contains 20.95 gm of proteins. The protein richness of Shark spotted is 91.37%. Accordingly, Shark, Spotted positions 10 in our high protein foods list.

9. Lobster, Brown

Lobster, Brown has 69.74 kilocalories of energy every 100 gm weight. Lobster, Brown holds 15.96 grams of proteins. The protein density of Lobster, Brown is 91.54 percent. So, Lobster, Brown ranks 9 in protein rich foods list.

8. Parrot Fish

Parrot Fish has 89.56 Kcal energy per 100 grams by weight. Parrot Fish comprises 20.82 gm of proteins. Calories from protein in terms of percentage for Parrot Fish is 92.99%. Thus, Parrot Fish lines 8 in our protein food list.

7. Myil Meen

Myil Meen has 97.92 kilocalories of energy per 100 gm weight. Myil Meen contains 22.89 grams of proteins. The protein richness of Myil Meen is 93.50 percent. Therefore, Myil Meen grades 7 on our high protein foods list.

6. Kite Fish

Kite Fish has 98.64 Kcal energy every 100 grams. Kite Fish holds 23.07 gm of proteins. The protein density of Kite Fish is 93.55%. Hence Kite Fish positions 6 in protein rich foods list.

5. Pomfret, Snub Nose

Pomfret, Snub Nose has 89.56 kilocalories of energy per 100 grams. Pomfret, Snub Nose comprises 21.05 grams of proteins. Calories from protein in terms of percentage for Pomfret, Snub Nose is 94.02 percent. Accordingly, Pomfret, Snub Nose ranks 5 on our protein food list.

4. Egg, Poultry, White, Boiled

Egg, Poultry, White, boiled has 52.54 Kcal energy every 100 grams by weight. Egg, Poultry, White, boiled contains 12.37 gm of proteins. Protein richness of Egg, Poultry, White, boiled is 94.18%. So, Egg, Poultry, White, Boiled lines 4 in our high protein foods list.

3. Guitar Fish

Guitar Fish has 95.53 kilocalories energy every 100 gm weight. Guitar Fish holds 22.56 grams of proteins. The protein density of Guitar Fish is 94.46 percent. Thus Guitar Fish grades 3 in protein rich foods list.

2. Egg, Poultry, White, Raw

Egg, Poultry, White, Raw has 44.66 Kcal energy per 100 grams by weight. Egg, Poultry, White, Raw comprises 10.84 gm of proteins. Calories from protein in terms of percentage for Egg, Poultry, White, Raw is 97.09%. Therefore, Egg, Poultry, White, Raw positions 2 in our protein food list.

1. Stingray

Stingray has 97.44 kilocalories energy per 100 gm weight. Stingray contains 23.98 grams of proteins. The protein richness of Stingray is 98.44 percent. Hence Stingray ranks 1 in our high protein foods list.

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